Tips for Keeping Food Records

1. Write down everything you eat or drink

2. Write down the name of each food and describe it as well as you can.

  • Include any coating, fats, or seasonings used.
  • State how the food is cooked. Example: Fried chicken or boiled steak
  • State whether fruits, juices, and vegetables are fresh, frozen, canned or dried
  • List butter, sugar, salad dressing, cream or milk if added and how much. Example: 1 cup cornflakes with 1 teaspoon of sugar and 6 ounces of whole milk
  • If food is a mixture such as a stew or a casserole, write down the recipe. These may be written on the back of the form.

        Example: Tuna Noodle Casserole
        ¼ lbs. uncooked noodles
        1-7 ounce can tuna fish
        1 can cream of mushroom soup
        ½ cup of bread crumbs
        Write down brand names for commercial products, mixes, or convenience items.
        Example: Betty Crocker Fudge Brownies or Dannon Blueberry Yogurt

3. Write down the amount of food you actually ate.

  • If you have them, use standard measuring cups for food items such as vegetables, puddings, juices, and milk.
  • Use measuring spoons for sugar and jelly.
  • Use a scale to measure cooked meats or measure amount with a small ruler.
  • Look on the wrapper for the weight of food such as candy bars. Note nutrition labels on foods for serving sizes.

4. Write down the time each food is eaten.

5. If foods are eaten away from home, indicate where and please estimate as closely as possible the serving size for each item.

6. Record in your food journal (record) as soon as you can after you eat. Do not wait until the end of the day.

7. Use the Hunger Scale to rate the level of hunger before and after meals.

8. Mood ColumnThis column is for you to express anything you wish to express about your mood while eating. For example, stressed (late for work), relaxed (talking with friends), angry (argument with significant other).

9. Other Activity Column Use this column to record any other activity you are performing while eating. For example, talking with friends or watching television

Nutrition Tips

Eating for a Sweet Heart:
February is national heart month.  Not only do we celebrate our loved ones with candy hearts, decadent chocolate and mushy love notes, but it is also the time of year to think about the health of your heart. 

Your heart is a powerful muscle whose primary function is to pump blood to all parts of the body, delivering nutrients and oxygen to your organs and tissues.  For in an average day your heart will beat more than 100,000 times per day, pumping more than 4,300 gallons of blood throughout your entire body.   However, did you know that in 2002, the World Health Organization estimated that 16.7 million people around the world die of heart disease.  Heart disease affects 1 out of 4 men and is the leading cause of death among women.  Heart failure may occur suddenly, or develop gradually over years.  But one thing is for certain, exercise and nutrition habits play a major role in preventing heart disease.  In this issue, I hope to share with you some nutrition tips to ensure you send many more roses and love notes for many years to come!

Fruits and Vegetables:
Eating a variety of fruits and vegetables ensures that you are taking in a wide range of nutrients to protect against heart disease.  Fruits and vegetables are high in vitamin C, beta carotene, bioflavonoids and phytochemicals, all of which are essential antioxidants in the prevention of heart disease.
Omega 3 Fatty Acids:  Omega 3’s have been found to help decrease triglyceride levels, the rate of atherosclerotic plaque, and arrhythmias.  Fish high in Omega 3 include: salmon, sardines, herring, trout, mackerel, bluefish, halibut, striped bass, tuna, Atlantic cod, and flounder.  Other sources of Omega 3– rich foods include: canola oil, flaxseed, walnuts, and wheat germ.  
Soluble Fiber:  Soluble fiber helps to decrease cholesterol levels, therefore working to decrease risk for heart disease. Foods high in soluble fiber include:  oats, oat bran, pectin, pyslium, flax, lentils, legumes, apples, pears, and grapes.

Nuts are high in fiber, vitamin E, magnesium, and essential fatty acid.  Eaten in moderation, nuts can help decrease risk for heart disease.  A few examples of some heart healthy nuts include: almonds, walnuts, chestnuts, peanuts, and pistachios.  

Foods rich in folate help to decrease risk for heart disease by helping to regulate homocysteine    levels.   Green leafy vegetables, orange juice, lentils, whole grain enriched cereals, and asparagus are great sources of folate

Sugar Land Nutrition



Healthy Morning Green Smoothie:

 1.5 cup of unsweetened almond milk

1 scoop of whey protein powder (19 grams of protein/scoop)

LifeTime Fitness Brand of Vanilla Grass -Fed Beef Protein with Collegen peptides

½ cup of banana, strawberries, or other berries

¼ cup of uncooked oatmeal

½-1 tsp of maple syrup for taste (optional)


Optional For Green Source: handful of spinach or kale or 1 scoop of wheat grass or 1 tsp of Spirulina

Options For Fat Source: 1 tbsp of flaxseed or 1 tsp of flax oil or 1 tsp of coconut oil

Super Food  Options To Add:  ½-1 tsp of turmeric, ¼ tsp of cinnamon, lemon juice, mint, ½ tsp of maca powder, 1 tsp of matcha green tea

Pour unsweetened almond milk into the blender, then
Add protein powder, fruit, oatmeal, green source, fat source, ice and other superfoods  
Recipe contains 305 calories, 25  grams protein, 30  grams carbohydrates, 5 grams fat and 7  grams fiber. Recipe makes 1 serving. 

Healthy Thanksgiving Soup Recipe

Carrot Cauliflower Soup

This veggie-packed soup has 8g of  fiber per serving, it’s sure to fill you up, without filling you out. Like it spicy? Kick the heat up a notch by adding a dash of cayenne pepper.  Source:  F-Factor

Ingredients (Serves 6):

§  Nonstick Cooking Spray

§  1 large yellow onion (chopped)

§  4 stalks celery (chopped)

§  4 large cloves fresh garlic (minced)

§  ¼ teaspoon ginger powder

§  1 teaspoon turmeric

§  4 cups all-natural chicken broth 

§  2 cups water

§  2 pounds carrots (peeled and chopped into 1/2)—you can use a bag of peeled baby carrots

§  1 head cauliflower (about 2 pounds, trimmed and broken into small florets)

§  Sea salt & fresh ground pepper

§  Chopped fresh Italian parsley (for garnish) or scallions for garnish


1.     Heat oil in a large Dutch oven over medium heat. Add the chopped onion, and cook, stirring occasionally until golden brown, about 8 minutes.

2.     Add the garlic and spices and cook for an additional 2 minutes, stirring frequently.

3.     Add broth and water.

4.     Cover, increase heat to high and bring to a boil. Add carrots and cauliflower.

5.     Reduce heat to medium, cover and simmer until carrots and cauliflower are very tender, about 35 minutes.

6.     Remove from heat. Using an immersion blender, puree soup carefully until smooth. Alternately, puree small batches in a blender, then return to pot.

7.     Add salt and pepper, stir to combine.

8.     Ladle into bowls and serve with chopped parsley and sea salt and pepper to taste.